Many people living with diabetes often wonder what they should eat to keep their blood sugar under control. One of the most common questions is whether rice is worse than roti. Some people completely stop eating rice, while others believe roti is always the safer option. However, celebrity nutritionist Ryan Fernando says the truth is more complicated. According to him, managing Diabetes is not about removing carbs completely, but about eating them in the right way.
Ryan Fernando, who has worked with Virat Kohli, Anushka Sharma, Shahid Kapoor, Aamir Khan and many other celebrities, recently spoke about this topic in a video. He explained that many people misunderstand how food affects blood sugar levels. He said the problem is not always rice or roti, but the way people eat them.
He said, “If you are not confused about eating rice or roti, then skip this video as a nutritionist. I hear this question all the time, sir, is rice good or roti? Which one is actually worse for diabetes? Here’s the truth. Diabetes is not about removing or avoiding carbs. It’s about how your body handles them.”
Diabetes Diet Tips: How Rice And Roti Affect Blood Sugar
The nutritionist explained that white rice has a high glycaemic index and low fibre, which means it can raise blood sugar quickly. But this does not mean rice should always be avoided. He said the way rice is prepared can make a big difference.
He said, “White Rice, high glycemic index, low fibre, quick blood sugar spike. But rice works better if you eat it smartly. First, cook rice, cool it for 12 to 24 hours in the refrigerator and then reheat it. This increases the resistant starch, which can improve insulin sensitivity.”
He also suggested choosing better types of rice when possible.
- Brown rice has more fibre
- Parboiled rice has a lower glycaemic index
- These release glucose more slowly in the body
However, he warned that people with very high sugar levels need to be more careful. Ryan said,“If your blood sugar levels are above 200, you may need to avoid rice or consult your nutritionist.”
When talking about roti, he said whole wheat roti can be a good option because it has more fibre and protein. But portion size is very important. Eating too many rotis can also increase sugar levels.
Diabetes Control Depends On Portion Size And Food Combination
Ryan Fernando said the biggest mistake people make in a diabetes diet is eating carbs alone without protein or fibre. This can cause a sudden spike in sugar levels.
He advised that whether you eat rice or roti, always combine it with other foods.
- Eat with vegetables
- Add curd, fish, chicken, or dal
- Keep portion size small
He explained, “Now, roti whole wheat roti has more fiber and protein and gives a steadier blood sugar response. Only if the portion size is controlled, whether it’s rice or roti always pair it with protein and fiber-like vegetables. Do curd fish, chicken to avoid this sudden sugar spike.d
He also reminded that there is no single food that causes or cures diabetes. The key is balance and proper planning. “So now rice isn’t your enemy, and roti isn’t magic either. Managing diabetes is about smart choices, not one food over another.”
The nutritionist added that the diet should always match a person’s health condition and reports.
Experts say that with the right diet, portion control, and regular check-ups, people with diabetes can still enjoy their favourite foods without harming their health.
Disclaimer: This content is for general information only and not a substitute for professional medical advice. DNP India neither confirms nor denies the claims. Always consult a doctor before following any suggestions, treatments or diets.
